Warmup: ROM, dynamic stretches Strength: Bent Over Row 5×5 @ 80% WOD: 20:00 AMRAP 5 Goblet Squats 10 DB Lunges + Bicep curl, each leg 15 Wed Sit-ups Cooldown: Stretch

Warmup: ROM, dynamic stretches, 10 squats – hold the bottom for 10 seconds then jump up Strength:Back SquatWarmup to 75% of your 1 RM, then10 sets of 3 reps with 20X1 tempo, rest 1 minute between sets WOD: 20 min AMRAP 8 Goblet Squats12 Box Jumps16 KB Swings Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 1 minute plank, 1 minute mountain climbers, 15 jumping squats WOD: For time: 800m Run 30 Goblet Squats 15 Atomic Sit-ups 400m Run 20 Goblet Squats 10 Atomic Sit-ups 200m Run 10 Goblet Squats 5 Atomic Sit-ups Cooldown: Rollout and stretch

Warmup: ROM, dynamic stretches, 15 Good mornings and Front Squats with bar, 500 m row or 400m run Strength: Front Squat5 x 8 @ 75% WOD: 20 min AMRAP 10 Goblet Squats20 GHD situps30 KBS Cooldown: 5 x updog/downdog, roll out

Warmup: ROM, dynamic stretches, 1:00 each Jumping Jacks, Squats, Pike Push ups, Tuck Ups WOD: 20:00 AMRAP 10 Hand Release Push-ups 10 KB Goblet Squats 20 Seated Leg Raise Cooldown: 1:00 each Childs pose, pigeon, saddle, seated twist

Warmup: ROM, dynamic stretches, :30 jumping jacks, high knees and butt kicks WOD: For time – with dumbbell 10 Goblet Squats 8 Devil Press (burpee into single arm press) alt 20 Straight leg sit ups 8 Devil Press 30 Goblet Squats 8 Devil Press 40 Straight leg sit ups 8 Devil Press 50 Goblet Squats more »

Warmup: ROM, dynamic stretches, 3 rounds of 3 Min AMRAPs of 15 sit ups and 10 lunges, rest 2 minutes between each round WOD: Run or row for 30 seconds50 Goblet SquatsRun or row for 30 seconds40 Walking LungesRun or row for 30 seconds30 GHD sit upsRun or row for 30 seconds20 Jumping PullupsRun or more »

Warmup: ROM, Dynamic stretches, 15 Good mornings PVC, 20 Jumping Pullups, 25 back extensions Strength: Deadlifts 10 x 1-2 @ 85% Rest :60-:90 between sets WOD: 5 Rounds of 3:00 AMRAP/1:00 Rest between rounds: 5 Toes to Bar 10 Ball Slams 15 Goblet Squats Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 15 Good mornings and Front Squats with bar, 500 m row or 400m run Strength: Front Squat 10 x 3 @ 80% WOD: 20 min AMRAP 10 Goblet Squats 20 GHD situps 30 Double Unders Cooldown: 5 x updog/downdog, roll out

Warmup: ROM, dynamic stretches, 15 jumping squats, 400m run WOD: 5 rounds 5 deadlifts (135/105#) 10 hanging leg lifts 15 lunges, ea 20 goblet squats (53/35#) Cooldown: roll and stretch